Ah, the indescribable joys of pregnancy. The anticipation of new life, the intimate, developing bond between mother and child … and the back pain. More than 50% of women experience back pain during pregnancy, especially in the third trimester, and frequently the pain can be excruciating and debilitating.

A Swedish study involving 258 pregnant women investigated whether water gymnastics could reduce the intensity of back pain and the number of days taken for sick leave. Women were divided equally into two groups: an exercise group that participated in water gymnastics (one hour of relaxation exercises, performed in a swimming pool and accompanied by music) during the second half of their pregnancy; and a control group that did not participate in water gymnastics.

Although back pain intensity increased during the course of pregnancy for both groups, the exercise group reported less pain compared with the control group. The total number of reported days on sick leave was also lower in the exercise group (982 days taken) compared with controls (1,484 days taken).

Many of the joys and frustrations of parenthood will last much longer than nine months, so prepare yourself. But back pain is one frustration that doesn¹t have to last. If you’re expecting a child and are experiencing back pain, talk to your doctor of chiropractic about making your pregnancy as pain-free as possible.

Reference:

Kihlstrand M, Stenman B, Nilsson S, et al. Water gymnastics reduced the intensity of back/low back pain in pregnant women. Acta Obstetrics Et Gynecologica Scandinavia, March 1999: Vol. 78, No. 3, pp180-85.

Filed in: Uncategorized by admin on May 20, 2011
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The spine and adjacent tissues are pivotal in nearly all major bodily movements. So when back or neck pain strike the one-third of adults who suffer from one or both condition(s) every year, the impact can be enormous.

In fact, back pain is the second most common reason people visit physicians in the U.S., with neck pain close behind.

Because of the blossoming use of complementary and alternative therapies, a study appearing recently in the journal Spine assessed the prevalence of use of different forms of therapy for back and neck pain. The national telephone survey of over 2,000 randomly selected Americans asked a series of questions on whether or not each respondent suffered from any forms of back or neck pain the previous year, and if so, what type of treatment he or she sought.

Chiropractic was the most-used complementary therapy in this study, with 20% of back or neck pain sufferers seeking chiropractic care; Overall, complementary medicine was used far more than conventional medicine (54% vs. 37%, respectively). Perhaps more importantly, chiropractic was considered more helpful than conventional medicine. Over 60% of sufferers considered chiropractic “very helpful” for treating back and neck pain, compared to 27% for conventional providers.

The authors of this study estimate that 628 million visits were made to complementary therapy providers in 1997, a number that increases every year, and that a third of these visits were specifically for back or neck pain. A multitude of studies have shown that chiropractic and other so-called alternative therapies, such as massage, are highly effective for musculoskeletal pain. Isn’t it time you gave them a try?

Reference:

Wolsko PM, Eisenberg DM, et al. Patterns and perceptions of care for treatment of back and neck pain: Results of a national survey. Spine 2003:28(3), pp. 292-298.

Filed in: Uncategorized by admin on May 19, 2011
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As many as one in five women suffer from premenstrual syndrome (PMS). While symptoms might vary from person to person, common complaints include depression, irritability, cramping and headaches, any of which can be severe enough to interfere with a woman’s ability to function throughout the day.

But take heart: A recent study involving 3,000 women, more than a third of whom had experienced symptoms of PMS over a 10-year period, showed that those women who consumed the highest amounts of calcium were 20 percent less likely to suffer from PMS than women who consumed the lowest amounts. And women with the highest levels of vitamin D intake were 41 percent less likely to develop symptoms compared to women taking the least amount of vitamin D.

Vitamin D and calcium also play key roles in the prevention of another condition many women are prone to develop as they age - osteoporosis. Here’s how to ensure you get adequate calcium and vitamin D in your daily diet:

To Your Health
March, 2007 (Vol. 01, Issue 03)

Filed in: Uncategorized by admin on May 17, 2011
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Whether you’re dropping them off at gymnastics class, standing on the sidelines during football practice, or cheering them on during a soccer game, proud parents everywhere know how involved children are in sports these days.

More and more children are participating in athletics, often starting at a very young age.

Evidence suggests that children who resistance train can improve motor skills and reduce the risk of injury during athletics, although the exact recommendations (i.e., number of exercises and repetitions to be performed) have not yet been determined.

In a study published in the online version of Pediatrics, 43 boys and girls were divided into three groups for eight weeks: an exercise group that performed 1 set of 6-8 repetitions with a heavy weight; a second exercise group that performed 1 set of 13-15 repetitions with a moderate weight; and a control group that did not resistance train at all.

The children exercised twice a week using various exercise machines, and after eight weeks, strength and muscular endurance were measured using leg extension and chest press exercises. The researchers found that not only did both exercise groups show greater gains than the control group, but that the high-repetition/moderate-weight approach was more effective than the low-repetition/heavy-weight approach.

If your children are involved in athletics, encourage them to adopt a moderate, consistent program of resistance exercise. But don’t just hand them a set of weights and say go for it. Teach your children the safe, effective way to train. If you¹re not sure what to do or would just like more information, ask a health care professional.

Reference:

Faigenbaum AD, Westcott WL, LaRosa Loud R, et al. The effects of different resistance training protocols on muscular strength and endurance development in children. Pediatrics (online version ­ www.pediatrics.org), July 1999: Vol. 104, No. 1, ppe5.

Filed in: Uncategorized by admin on May 16, 2011
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When someone mentions the word “exercise,” what’s the first thought that jumps into your head? For many, exercise means discomfort ‹ hours spent at the gym, fighting through the tan, lean bodies to lift weights or pedal away on an uncomfortable exercycle.

Fortunately, exercise comes in many forms, and almost all of them help us stay healthy. Physical activity reduces the risk of cancer, heart disease and many other serious health problems, and evidence suggests that the simple act of walking may be just as effective as vigorous exercise.

Researchers compared walking, vigorous exercise and total physical activity with the incidence of coronary artery events (heart attack or death from heart disease) in 72,488 healthy female nurses. Data collected over the eight-year study revealed that three hours of brisk walking per week was comparable to 1.5 hours of jogging, cycling, heavy gardening or heavy housework) in reducing the risk of coronary events.

So don’t feel overwhelmed by exercise, embrace it! You don’t need to slave away in the gym to stay healthy. A brisk walk might be all it takes to get you started on the road to lifelong health. For a complete evaluation of exercise and nutritional guidelines specific to your needs, talk to your chiropractor.

Reference:

Manson JE, Hu FB, Rich-Edwards JW, et al. A prospective study of walking as compared with vigorous exercise in the prevention of coronary heart disease in women. The New England Journal of Medicine, August 26, 1999: Vol. 341, No. 9, pp650-58.

Filed in: Uncategorized by admin on May 13, 2011
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Women and men share many of the same health concerns. However, women must also contend with specific health issues raised by their female physiology: painful menstruation (dysmenorrhea) and premenstrual syndrome (PMS).

PMS symptoms have long been associated with hormonal changes, particularly elevated levels of estrogen. It has been hypothesized that plant-based diets may help bind estrogen, thus reducing PMS symptoms. To test this hypothesis, 33 women followed a low-fat, vegetarian diet for two menstrual cycles, then followed their customary diet for two additional cycles while taking a supplement placebo pill.

The dietary regimen included grains, vegetables, legumes and fruits; animal products, fried foods, avocados, olives, nuts, butter and seeds were prohibited. Results showed that duration of PMS symptoms and pain intensity (particularly behavior changes and water retention) were significantly less during the diet phase compared with the placebo phase. Levels of “serum sex-hormone binding globulin,” a protein known to reduce estrogen in the bloodstream, were higher during the diet phase.

So what can you do about PMS? As these findings suggest, PMS symptoms may be mediated by dietary influences, specifically a diet high in fresh fruits and vegetables, beans and whole grains, and low in fats, salt, sugar and caffeine. Consult with your doctor for more information.

Reference:

Barnard ND, Scialli AR, Hurlock D, et al. Diet and sex-hormone binding globulin, dysmenorrhea, and premenstrual symptoms. Obstetrics & Gynecology, Feb. 2000: Vol. 95, No. 2, pp245-50.

Filed in: Uncategorized by admin on May 12, 2011
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Why eat yogurt? For starters, it’s loaded with nutrients, including protein, calcium and riboflavin. Still not convinced? Consider the findings of a study that appeared in the European Journal of Clinical Nutrition earlier this year

Twenty-five healthy volunteers (aged 60-83) were randomly assigned to one of two groups. Twelve subjects drank six ounces of low-fat, low-lactose milk twice a day for six weeks, while 13 subjects drank the same milk supplemented with a strain of lactic acid bacteria derived from yogurt (bifidobacterium lactis).

Results: Subjects who consumed milk supplemented with B lactis showed significantly improved levels of a biomarker for improved immunity compared with subjects who drank unsupplemented milk. The authors are encouraged that these improvements in immune function were noted after adopting a relatively short-term diet (six weeks), concluding that “Dietary B lactis appears to improve immune function in elderly subjects when delivered in a milk-based diet.”

Your chiropractor can evaluate your current diet and outline a specific nutritional plan suitable to your needs.

Reference:

Arunachalam K, Gill HS, Chandra RK. Enhancement of natural immune function by dietary consumption of Bifidobacterium lactis (HN019). European Journal of Clinical Nutrition 2000: Vol. 54, pp263-67.

Filed in: Uncategorized by admin on May 11, 2011
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If you want to avoid getting skin cancer, sunscreen is still a wise choice, says research – but don’t take it for granted.

Let’s review what we know about skin cancer, skin protection and your health: If you stay out of the sun, tanning beds, etc., your chances of getting skin cancer are remarkably low (although not completely eliminated); if you get regular, moderate sun exposure, you’ll ensure adequate vitamin D absorption (approximately 10 minutes a day will give you upwards of 10,000 IU; the RDA for vitamin D is 400 IU) and be less likely to develop skin cancer compared with people who experience painful sunburns – even if you spend more overall time in the sun than they do. And while debate runs thick about the effectiveness and safety of sunscreen, a recent study published in the Journal of Clinical Oncology emphasizes that if you apply a little lotion, your odds of suffering melanoma go way down.

While not the most common form of skin cancer, melanoma is the most dangerous form, causing approximately 75 percent of all skin cancer-related deaths. More than 160,000 new cases are diagnosed worldwide each year. Melanoma can appear on skin sites that do not receive sun exposure, so it’s important to check your body regularly and report any skin irregularities to your doctor.

Sunscreen may help prevent melanoma, but it blocks vitamin D absorption, which means if you use it regularly, you need to ensure adequate vitamin D intake from food or supplements. And make sure you don’t take it for granted; think moderation when it comes to the sun. You’ll be happy you did.

To Your Health
May, 2011 (Vol. 05, Issue 05)

Filed in: Uncategorized by admin on May 10, 2011
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The most common element on the planet, iron is found in much of the Earth’s outer and inner core. It also plays an important role in the human body. Here’s why.

Although iron is considered a minor (trace) mineral, meaning the body requires less than 100 milligrams per day (the recommended daily allowance of iron for adult males ages 19-50 is only 8 mg; for women in the same age group, it’s 18 mg), that doesn’t mean we can take it for granted. After all, iron participates in such functions as metabolism, DNA synthesis, growth, healing, immune function and reproduction. Iron is also found in the blood in two proteins (hemoglobin and myoglobin) that transport oxygen through the blood and muscles, making iron an important contributor to athletic performance. (Try running a mile with your blood and muscles getting inadequate oxygen; you won’t get far.)

As you might expect, one of the hallmark symptoms of iron deficiency is fatigue. Again, if your blood, muscles, etc., aren’t getting enough oxygen, you’re going to be tired – very tired. Other common symptoms attributable to inadequate iron intake include pallor (pale skin), brittle or grooved nails, hair loss, irritability and weakness. Those most at risk for iron deficiency anemia are women who have heavy periods, are pregnant or have just had a baby; long-distance runners, vegetarians, people who frequently donate blood, and people with health issues that negatively impact nutrient absorption (Crohn’s or celiac disease, other gastrointestinal conditions). According to estimates, approximately 20 percent of women, 50 percent of pregnant women and 3 percent of men lack adequate iron.

Iron is present in a substantial number of foods, so deficiency shouldn’t generally be an issue – and yet it can be because of the above considerations and because of poor dietary habits that don’t provide enough iron (or many of the other minerals and vitamins essential to good health). The best food sources of iron include dried beans, dried fruits, eggs (especially egg yolks), lean red meat (especially beef)oysters, poultry (dark red meat), salmon, tuna, and whole grains. Iron from animal sources is absorbed more efficiently than iron from plant sources, so it’s best to combine both to optimize absorption. It’s also possible to get too much iron, so never take an iron supplement without first consulting your doctor.

To Your Health
May, 2011 (Vol. 05, Issue 05)

Filed in: Uncategorized by admin on May 9, 2011
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With few exceptions, distractions are rarely healthy, whether it’s being distracted by screaming kids while driving, distracted by mindless e-mail in the middle of your busy work day, or distracted by a loud noise just as you’re about to clean your sharpest knife.

Being distracted while eating is also a big no-no, says recent research; in fact, it can lead to an all-too-common habit: overeating.

As reported in the American Journal of Clinical Nutrition, people distracted during eating tend to feel less full after eating and also have more difficulty recalling exactly what they’ve eaten. The study assessed how playing solitaire on the computer during a fixed lunch, eaten at a fixed rate, affected food intake and memory of what had been eaten (courtesy of a taste test 30 minutes later). Participants not assigned to the study group ate the same lunch at the same rate, but without the distraction of the computer game.

The study authors’ conclusion says it all: “These findings provide further evidence that distraction during one meal has the capacity to influence subsequent eating. They may also help to explain the well-documented association between sedentary screen-time activities and overweight.”

Eating without distractions isn’t only a good way to avoid overeating; it’s also beneficial for your overall health and wellness – whether it’s eating away from your desk at lunch, giving yourself a much-needed break from the daily grind; or sitting down at the dinner table for a family meal instead of gluing yourself to the couch and watching TV.

Filed in: Uncategorized by admin on May 6, 2011
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